The Importance of Macros to a Vegan Athlete

It seems that in the world of vegan nutrition, special attention is always given to vitamins, minerals, and a plethora of other micronutrients. These are all very important, but let’s not forget the importance of macronutrients as well. Macronutrients consist of proteins, carbs, and fats, and are just as important to the vegan or vegetarian athlete as micronutrients, as supported by Borrione, et al. in  “Vegetarian Diet and Athletes”. Macronutrients are the very thing that determines our performance, stamina, recovery time, and more.

Protein is a major component. It’s well-known that athletes should be taking more protein than others in order to replenish and build muscle. In fact, David Rogerson from the Journal of the International Society of Sports Nutrition supports the idea that different forms of exercise and training require different amounts of protein in order to get the intended results.

Some forms of protein come with more fat or carbs though, so it’s important to get the right kind of protein. As a vegan or vegetarian, finding leaner protein is actually easier because greasy meat simply isn’t an option.

And as another plus, a vegan diet that’s low in fat has been proven to have some serious health benefits. In one trial done by Barnard, et al., when patients with Type 2 Diabetes switched to a low-fat vegan diet, they were actually able to reduce the amount of medication they had to take because their blood sugar levels remained more stable this way.

So next time you think about whether it’s all worth the changes, just remember that you’re decreasing your odds of getting diabetes later on down the line.

With all this talk about a low-fat diet, you may be thinking that means no fat at all. But that’s simply not true. Some fats are necessary for certain bodily functions. Avoiding fats altogether would be nearly impossible! The key is keeping it minimal and making sure you’re choosing the right types of fats.

Certain fats such as Omega-3 fatty acids are a must-have. According to Duttaroy from the article, “Healthy Fats,” having these fats in your diet actually helps prevent heart disease and a wide variety of other severe ailments.

Lastly, carbohydrates are the basis of nearly everything we eat.  If you’re trying to load up on the protein for muscle-building, you’re going to want to have carbs for energy as well. Quinoa is a great protein-rich carbohydrate for vegan athletes to include in their diet. Not only is it a great-tasting complex carb, but according to a study done by Koziol, it’s also made of nearly 15% of top-quality protein. That 15% includes high amounts of histidine and lysine, 2 very important amino acids. Quinoa is also full of fiber, which aids in digestion and weight loss.

Being a vegan athlete, it’s essential to get a proper balance of the 3 macronutrients, and our Premium Plant-Based Mass Gainer VEGANMASS™ provides just that. We have specially formulated our protein powder with top-quality vegan ingredients, including protein from peas, Sacha Inchi, and quinoa.

With the perfect blend of protein, carbs and healthy fatty acids that our Premium Plant-Based Mass Gainer VEGANMASS™ provides, you’ll look forward to hitting the gym again and again.


Barnard, N. D., et al. “A Low-Fat Vegan Diet Improves Glycemic Control and Cardiovascular

Risk Factors in a Randomized Clinical Trial in Individuals With Type 2 Diabetes.” Diabetes Care, vol. 29, no. 8, 2006, pp. 1777–1783., doi:10.2337/dc06-0606.

Borrione, Paolo, et al. “Vegetarian Diet and Athletes.” Sport- Und Präventivmedizin, vol. 39, no.

1, 2009, pp. 20–24., doi:10.1007/s12534-009-0017-y.

Duttaroy, Asim K. “Healthy Fats.” Nature, vol. 444, no. 7118, 2006, pp. 425–425.,


Kozioł, M.j. “Chemical Composition and Nutritional Evaluation of Quinoa (Chenopodium Quinoa

Willd.).” Journal of Food Composition and Analysis, vol. 5, no. 1, 1992, pp. 35–68., doi:10.1016/0889-1575(92)90006-6.

Rogerson, David. “Vegan Diets: Practical Advice for Athletes and Exercisers.” Journal of the

International Society of Sports Nutrition, vol. 14, no. 1, 2017, doi:10.1186/s12970-017-0192-9.